Partner 2K Row/Partner Monti

Tuesday Sep 11 2018

Today is the day that started in the Middle East and the day we lost our innocence. It’s been 17 years and the day is still one of my most vivid memories from watching the second plane hit while eating breakfast with Johnny B and my Dad to holding on to Zachary (8 months old) all night watching the neverending replays of the carnage. Anyways, long story short this is the day when our military went all in 17 years ago and continues today still carrying on this battle in the Middle East. The battle is much different today but the danger is still present. If you’re too young to remember the events of that day you’re never too young to remember those serving on all battlefields all across the world. Today is Patriot Day. Yo Tuesday👊🏼🇺🇸

1.) Partner 2000m Row, alternate every 200mnote: this is a sprint so make that transitions fast like lightning2.) Partner MontiSgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.Partner "Monti"5 rounds for time of:50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)135/95-lb. cleans, 15 reps (alternate every rep)50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)135/95-lb. snatches, 10 reps (alternate every rep)note: The cleans and snatch can be done full or power, both male and female will use a 20" box. Athletes will have their own bars on the Step Ups holding on to the bar the entire step up portion. *3.) Do as writtenA.) 20 minutes to warm up to 5RM Power Jerk B.) 20 minutes Assault Bike At the top of every minute for 20 seconds complete all out sprintNote: During the time you’re not sprinting you should pick a watt and try to maintain as this is for max cal C.) Two Rounds at 3 minutes ME Power Jerk @ 95% of 5RMME Power Jerk @ 90% of 5RMD.) 1 minute ME Assault Bike cals *4.) You can do one of these in place of the Power Jerk: Back Squat/Push Press/Bench Press *5.) 3 Rounds 20 Back Extension10 Bent Over Supinated Grip Barbell Row, heavy but beautiful

Sarah and I got 4 rnds in before our self-imposed time cap at 31:11 (had to get to school).

Dad @ Rx weight. Sarah @ 55#. Could not be prouder of my 13 year old for getting out of bed early and crushing the workout with her old man! And this following her normal 4 hour workout at Air Force Gymnastics last night.